There are different forms of depression: from light to heavy, chronic or seasonal. Many time seen that family issues, personal issues and youth employment NZ, all are the main reason for depression. Depression can considerably affect your life. It is important, in whatever form of depression, that you do not keep walking around with it, but look for help. In addition to calling in professional help, there are also things that you can immediately do independently. A number of life rules and tips can relieve your depressive symptoms and / or support your therapy, so that you achieve better and faster results.
1. Regular sleep pattern
Maintaining a healthy day and night rhythm is a challenge for someone with a depression, but it pays to do your best for it. Although the temptation can be very large, it is wise to sleep as little as possible during the day. Sleeping during the day can cause your depressive feelings to get worse. In addition, it will benefit your night’s rest if you remain active during the day.
2. Regular diet
Good breakfast, lunch and dinner every day is important to keep your blood sugar level up. If you regularly skip a meal and your body’s energy supply is in danger of running out, your body will switch to a survival mode. This releases stress hormones that can make your depressive feelings worse. In addition, depression is often associated with a lack of certain vitamins and minerals. If you think your depression has such a physical cause, discuss this with your doctor.
3. Move and look for the outdoors
If you are depressed then you are often tired or even exhausted, both mentally and physically. You tend to avoid activities. You always have the feeling that you need rest to recharge. Yet it is very important to resist that feeling from time to time. Even if it is just 10 minutes a day to go outside for a walk or to do a relaxing yoga session. By staying physically active and looking up the fresh air you give your body a nice boost.
4. Maintain social contact
Maintaining social contact can be a major challenge. Nevertheless, at least one meaningful social contact moment every day can have a positive effect on your feelings of depression. You can express your feelings by talking to someone you trust. In addition, that person can help you remind you of your positive points that you may have lost sight of.
5. Doing relaxing activities
By distracting yourself with relaxing activities or useful chores you give yourself some breathing space. Start small, such as folding laundry, a simple DIY project or reading a book. Breathing exercises can also provide rest and relaxation.
6. Make a positivity booklet
Collect all kinds of photos, quotes and other material that makes you happy or what inspires you and turn it into a personal positivity booklet. Not only does it provide a distraction, but such a book can also provide support during difficult days.
7. Write it down!
Having difficulty concentrating and forgetting is normal during the depression. It can help to use to-do lists. In addition, keeping a diary can help you monitor your depression: do your depressive feelings get worse or better and what is the reason for certain thoughts and feelings? Trying to identify your risk factors and triggers will also provide valuable insights.
8. Give yourself a compliment
When you are depressed, it is easy to lose sight of positive points about yourself and your life. Be kind to yourself and give yourself a compliment every day! Did you get a nasty job done or did you go outside for a while, while you were really worried about it? Well done!
9. Procrastination
Depressed people postpone odd jobs because they are sky-high. Among other things, this jeopardizes functioning at school and at work, with all its consequences. Make an appointment with yourself about this: ‘I do 1 task every day that I don’t like’. This relieves and will give you the feeling of staying in control.
10. Be aware and breakthrough negative thoughts
Negative thoughts dominate when you are depressed. You always have a critical voice in your head and / or you keep worrying. By practicing to bend negative thoughts, you become more aware of your negative thoughts and you can use ‘tricks’ such as ‘stop’ to break the worry.
Get more details: How to fight with depression
